Thursday 12/28/17

Holiday Hours
Sunday: Normal Schedule
Monday: Open Gym 12p-3p: “12/31/2017 WOD”

Strength Cycle: Cycle 3 – Week 3

Strength/Skill
E3M15M
5 Push Jerk @ 75%
*As the weight increases, it becomes more vital to allow your torso to move the weight for you, then aggressively push under the bar.
+
L/S: 30sec Max Distance on Bike or Rower
*If you used the Bike last week, try to use the Rower this week. And vice versa. This should be a fight between going as hard as possible and maintaining the same distance within 5% each round.

WOD
5 Rounds
3 CTB (S: 1 BMU)
3 Shoulder to Overhead – L: 105/70; S: 165/110
5 Power Snatch (S: Squat Snatch)
*Cap = 16min. Scaling this to your ability will be important to maintain intensity.

Cooldown
On your own: Roll out quads, hips, glutes, and calves

Unloaded
E5M25M
15/10 Cal Bike
20/13 Cal Row
15 Burpees
15 DB Thrusters – L: 20/10; S: 35/25
*Rest the remainder of the 5min. Grab a partner and alternate rower/bike for the first portion

-rest 5min, then:

AMRAP 6
1min Elbow Plank “Buy In”
-immediately into:
30 Russian Twists
30 Dragon Flags
30 Abmat Situps
Max T2B in remaining time.

Daily Reading
1. An Inconvenient Truth About Your Diet
2. Our Favorite Sick Angles Photos from the 2017 Weightlifting World Championships
3. Chocolate Coffee Casein Ice Cream
4. The Best Advice I Wish I Would’ve Followed Sooner

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